BP 5 x 5 x 34 kg
SQ 3 x 5 x 39 kg
PU 3,2 2,1,1,1 1,1,1,1

Hic 4,45 km 31:31 157 hb 7:05 min /km

Start of OP/IA
3 min skipping and barbell warmup
BP 5 x 5 x 34 kg
SQ 5 x 5 x 39 kg
PU 3,2,1 3,1,1 1,1,1

This week will be recovery and testing for maxes.
Today 30 min active stretching, corrective exercises
and easy work in the heavy bag.

86 min running @ 140 hbs.
Finally through with Base.

Max strength
3 x 5 BP 44 KG
3 x 5 SQ 46,5 KG
Pullups 3 3 2,1

Hic
4,06 km 28:47mins @ 147 hb
Inching towards 7 min/km.

Max strength
3 min rope skipping
10 min active stretching
3 x 5 BP 46,5 KG
3 x 5 SQ 44 KG
Pullups 4,1 3,1,1 2,1,1

Hic
3.2 km 24:30 mins @ 149 hb
Really hot, 32 degrees C.
Discovered that running after dinner is not the brightest idea, esp
not at these temperatures.
10 min static stretching

30 min LSS run @133 hb
20 min static stretching.